this is me (masta banana) and Lee James...
we did some 100 meters sprints in the morning, on an empty stomach. They call it High Intensity Intervall Training (HIIT). What is so special about it?
well...
A study conducted by Phil Campbell showed that 8 sprint intervals with a rest between each sprint increased human growth hormone levels by an average of 771%
but...
what exactly is human growth hormone?
Human growth hormone (HGH) is an anabolic hormone that stimulates cell reproduction, regeneration and growth in our body. Human growth hormone has many functions in the adult body, some of these include:
Increasing bone density
Increasing muscle mass
Stimulates lipolysis (breaks down fat cells)
Stimulates protein synthesis
human growth hormone means more muscle and less fat. A deficiency will result in less muscle and more fat tissue as well as low bone density and diminished cartilage in the joints.
me after doing this for some weeks:
DO I HAVE YOUR ATTENTION NOW???
Sprint intervals AKA high intensity interval training (HIIT) will have an great impact on HGH levels. A study conducted by Phil Campbell showed that 8 sprint intervals with a rest between each sprint increased human growth hormone levels by an average of 771%! After 8 weeks the average body fat lost was around 31%. In terms of body fat lost, sprint training is shown here to be twice as effective than human growth hormone injections.
In terms of sprint volume, a 20-30 second sprint with 90 seconds of rest between each sprint seems to be the most effective. Of course we need at least one sprint and we can increase our results up to eight sprints before overtraining kicks in which should always be avoided.
Perhaps the most important part of sprint training is the intensity. So many people who say they run sprints are actually just “running” maybe 80 or 90 percent maximum effort. In terms of hormonal and physiological results, just running hard is not going to bring us anything close to the results that 100% maximum effort sprints will. I always imagine a lion is only a half pace behind me as I sprint which ensures I am fighting for my life, 110% effort at least. If you can apply this principle in life, you will go far. I promise!
by the way this me after doing HIIT:
and this is one of the studies:
